2017 Programming and beyond. Words from our Head Coach, Nigel.

Hey Strength Tribe! We have  a large group of athletes that have been with us from the start of our strength and conditioning program ( over 3 years), some who just joined us, and some that have been following our programming a few years.  It’s always great to see the big picture and the “why” behind our programming.

Here is some words from our head coach, Nigel:


We spent much of 2014 and 2015 addressing issues of movement quality, joint prep and getting more folks comfortable with pull ups and dips.
We’ve upgraded a lot of the wellness with full-on Gymnasticbodies training to increase kinesthetic awareness, reduce injury, and add further resilience.
In 2017, we successfully completed a ramp-up to the highest training volume the gym has done, with the lowest incidence of injuries that I am aware of.

We’ve also had success at relatively high level competition in both the Rx and scaled division, and it has shifted the culture of the gym a bit. We’ll see how it impacts the Lurong performances this year.

Looks like we are ready to start testing the combination of high skill and high work capacity. You’ll notice some of the upcoming WODs will require this. In prep, I’ve been increasing using WODs where it is easy to compare overall performance between populations.

I’m trying to catch us up to trends on the Crossfit main site, and will be including most of the individual regional WODs (where appropriate) for the first time at PDXstrength.

I’ve also been ramping up our running for endurance this summer to the highest level the gym will have seen so far. For the competitive folks, combining this with Gymnastic bodies days is one of the better ways to build a competitive VO2, structural and movement base for athletes that can’t afford to spend multiple hours training on a regular basis. The goal is to make the active recovery days (GB days) for our more competitive folks both restorative and higher work capacity than it is for the average athlete who might more frequently choose a day off, or another activity.

Of course, we won’t get there right away, but move the shape of the gym’s performance distribution curves while taking care of everyone participating.

The trade-off is some reduction the time allotted for high-level Oly technique. My opinion is that better fitness, range of motion and volume on the basic lifts will make technical oly progressions easier later, while speeding up our overall mobility+stability acquisition. i.e., make training more efficient at our current overall state. I’m thinking that athletes willing and able to focus more specifically on oly lifting can avail themselves of Jen’s excellent coaching ( Wednesday evening weightlifting workshops and personal programming/training). However, those who can’t fit the oly class in their schedule will be well prepared when they do get a chance to work on it.

Please feel free to send comments, questions, criticisms or reactions. Cheers,


Interested in joining Portland’s premier fitness community in the St. Johns / Cathedral Park Neighborhood? Get Started today by signing up for one of our upcoming 101 series! Don’t wish a year from now, you started today!

Congrats to all of our competitors this month

I’m so proud of our PDXstrength family, breaking out of their comfort zones and dabbling in some local fitness competitions. Competing is a great way to stay motivated and put meaning behind your training. Competitive fitness can definitely be intimidating, but after your first competition you will realize that all levels can participate, they are super fun, they bring out your best and you learn a ton about yourself!  I like to participate in a few competitions per year, so that I have something to work towards, and  it motivates me to work on my weaknesses. I don’t compete to win, I compete to be a better version of myself and if I happen to do well, it’s icing on the cake. If you are curious about participating in any local, or online competitions like the Summer Lurong Challenge we are doing this month, don’t wait, don’t hesitate, don’t marinate, just take the plunge, you have nothing to lose and everything to gain!

Kick off the PDXstrength running club with the BEER MILE!

Start training for our first ever PDXstrength Beer Mile, our Airdyne fundraiser on Friday, April 14 at 6:30 pm. Run or Row a mile for time, but you have to drink a beer before every 400m! We will provide the beer!

Don’t feel like participating, that’s cool! Come cheer on your fellow strength tribe members and have some laughs with your favorite gym rats! There will be prizes for the winners, and donations will go towards purchasing a 3rd Airdyne for the gym! Seems appropriate since the Airdyne and Beer miles make me want to toss my cookies! We can continue the party at the Wursthause for more beers and brauts….

Our community is incredible!

This morning was our Sunday Funday Fundraiser workout.  Our strength tribe raised $400, which we donated to the ACLU and the Sierra Club. Our small but mighty gym inspires me every day, and today my smile was even bigger watching our community come together, sweat, laugh and do something positive to help our world. The members at PDXstrength never cease to impress me, thanks so much for a great turn out! 

We raised $500 bucks for battered women!

This past Sunday was  a total success! We had an awesome self defense course, with Officer Carole Boswell. With the proceeds generated from the course, we were able to donate $500 to the National Clearinghouse of Defense of Battered Women. We are already planning our next course so that we can learn more strategies to stay self, and practice our new skills from the last class. Thanks Carole for making the course fun, hands on and highly informative.



New Hours for Open Gym

There’s now more time to work on your skills, make up classes and get some extra strength work in! Please continue to use your Mindbody account to sign up for Open Gym hours, so that a coach will make sure to keep the gym open!

Sunday Funday Fundraiser

We as a community can come to together and do our part to make the world a better place. Join us for a fun workout that all levels, all sizes and all ages can participate! Feel free to bring a snack or beverage to share after the event,  as we celebrate our strength as a community!  Please invite your friends, neighbors, family, co-workers, the more the merrier! Suggested donation is $20.
The workout will be held Sunday, March 5th. 8:30 am – 9:30 am with drinks and snacks after. Suggested donation $20
Use this link to sign up: Sunday Funday Fundraiser
Together we can make a difference! 100% of the proceeds will be donated to the following charities:
Mission: To defend and preserve the individual rights and liberties guaranteed to every person in this country by the constitution and laws of the United States.
The ACLU has pledged to fight against policies that blatantly violate people’s civil liberties, including mass deportation of undocumented immigrants, punishing women for getting abortions, changing the country’s libel laws, and many more.
The Sierra Club
Mission: To explore, enjoy, and protect the wild places of the earth;
To practice and promote the responsible use of the earth’s ecosystems and resources;
To educate and enlist humanity to protect and restore the quality of the natural and human environment; and to use all lawful means to carry out these objectives.
The Sierra Club is heavily involved in the Standing Rock movement and climate change advocates.

Take a Self Defense class and raise money for battered women!

Join us for a Women’s Personal Protection Class taught by career police officer Carole Boswell. This will be a low-impact, highly-informative class on best practices for keeping yourself safe in a variety of setting, and hands-on practice of techniques to escape from an attacker. The format will alternate between hands-on and interactive lecture about how we, particularly as women in today’s society, can move around in the world as safely as possible.  Cost is only $25 for the  two hour course, ages 12 and up.

 $20 of this per person will be donated to the National Clearinghouse of Defense of Battered Women.

Put your butt-kicking shoes on and come check it out!

Sunday, February 26th  3pm- 5pm

Click Here to Sign up!



PDXstrength Annual Santa Fun Run

Hey Strength Tribe! Join us for our 3rd Holiday Fun Run!  We’d love for not only our members, but their friends and families to join us for a  fun filled night of silliness!

On Friday December 9th at 6:30 pm, we will run a 3 mile course, hitting up a “rest stop” every mile… Come workout at 5:30 pm for Group Strength and Conditioning,  and stay for the run, or skip the workout and join us at 6:30 pm for the run! Dress up in your festive Santa attire and get ready to take St.Johns by storm- rain or shine. If you don’t want to run, you can join by bike, scooter, skateboard. We are gonna see if we can try the Santa Run this year without any shots of fireball – our Santa’s might of taken it too far the last time we tried this event! This is a 21 and older event, please bring your money for beverages at the rest stops, and ID. We will end up back at PDXstrength, at the Wursthaus for one last beer before we end the night. Course will be released closer to the event. Meet up at PDXstrength,  8835 N Bradford St.

11050093_950704818320224_2778597599686200763_nWe will be suggesting a $5- $10 donation for Community of Hope, a nonprofit homeless shelter for women and children in St. Johns- which will be a nice thing to do for those in need in the holiday season!

Battle Cancer with the Everyday Warrior Challenge!



Hey Strength Tribe! It’s time once again for our yearly participation in the Everyday Warrior series! There’s a division for everyone to participate! Rx, Scaled, Masters Rx and Masters Scaled!

This online workout challenge is a great way to test your fitness, raise some money for a great cause, and support those unfortunate to be battling cancer. This event always brings us closer as a community, and I’d love for PDXstrength to get as many members signed up as possible!

This year we will be doing the WODS on Mondays and you can make up the workouts anytime during any Open Gym! The challenge is 4 weeks long, with a workout released each week. You might as well sign up, since you will be doing the workouts on Mondays right?

Sign up here: https://battleseries.everyday-warrior.org/

The Series starts October 24th!